FOR ROUNDS Station 1 – AMRAP 7 10/7 Cal Row 7 Burpees *rest 3 minutes Station 2 – AMRAP 7 10/7 Cal Assault Bike 30 Double Unders *rest 3 minutes Station 3 – AMRAP 7 20 m. Plate Push (55,35) 100 m. RunRead more

Weightlifting Wednesday 30 Squat Snatch (95,65) At the 8:00 start 30 Clean & Jerk (135,95) *Scale down or up as needed, use 50% of 1RM as a references 20 RM Back Squat (Linear Progression)Read more

Team Tuesday With a partner 400 m. Run (together) 50 Bench Press (135,95) (Split) 400 m. Run (together) 10 Rope Climbs 400 m. Run (together) 50 Bench Press (135,95) (Split) 400 m. Run (together) 10 Rope Climbs 400 m. Run (together)Read more

Mainsite Monday 10-15 minutes 3x 3 Deadlift @65% of 1RM Mainsite 150718 5 Rounds 20 Wallball (20,14) 10 Deadlifts (225,155)Read more

For Time: Class & Endurance the same 800-600-400-200 m. Sandbag Run Row Saturday is Tacos & Tequila Throwdown! If you’re not competing or volunteering, come out to cheer on your BCCF friends and all the athletes who traveled to participate. -Cheers!Read more